Strongman Keg Toss

Coaching cues

• Clear a safe landing zone in front of you and stand shoulder‑width apart with the keg slightly in front, gripping the rims/sides securely.
• Hinge at the hips with a flat back, soften the knees, and brace your abs as you pull the keg to swing slightly between your legs.
• Drive through the floor and extend hips, knees, and ankles explosively, squeezing the glutes as the keg travels upward.
• Keep the chest tall, shrug, and guide the keg overhead with straightening arms; release when the keg is on a rising arc slightly above eye level.
• Finish tall with hips and knees locked out, keeping your body out of the keg’s path.
• Let the keg land in the clear area, then walk to it and reset your stance and grip for the next repetition.